2007 NASA Nationals

The day started out good. My warm-ups went well and felt fast and strong. I opened with 551 and got called for depth. Second and third attempts also missed for depth. I really felt like I would be OK on depth since I really improved my flexibility and mobility. I know that I was deeper than I was at the NASA meet last September. They must have been judging depth more strictly since this was a national meet. I take full responsibility for me bombing and not making depth. I will continue to work on my flexibility and I estimate that I should be able to hit the level of depth required at this meet within a couple months.
They let me enter the push/pull division since I bombed on the squat. My warm-ups felt strong and fast. I opened with an easy 363. My second attempt I went 402. I didn’t hear the press command and realized it, and pressed the weight. I flared too soon and couldn’t finish the lift. I took the weight over on my third and missed it again.
I decided to pull out of the meet. I came to the meet to hit a raw total and would have stayed in the meet if I would have at least benched 402. With the day I had, I figured I would skip the deadlift. I will recover faster and will be ready to start training for AAPF Nationals sooner than originally planned.

JAN. 17 – ME BP

Rotator Cuff Work
Floor Press
45×5
95×5
135×5
185×5
225×3
275×3
315×3
365×1
385×1
405×0
Hammer Strength Incline BP (close grip) – 180x3x10
Hammer Strength High Row – 230x3x10
Bent Rear Delt Raise Machine – 30x3x10
Shrug Machine – 405x3x10
Elliptical Trainer – 20 min.
Due to inclement weather and several people from the gym were out sick, Erik and I decided to train at 24 Hour Fitness. BAG only has a space heater and we opted to train somewhere warm. It was a good workout, but I can tell I am ready for a deload. The timing is good since I have a meet next weekend and I will be taking some time off to recuperate for the meet.

JAN. 15 – ME SQ/DL

Flexibility & Mobility Work
SQ
45×5
135×5
185×5
225×3
275×3
315×3
365×3
405×3 <-- add belt 455x3 495x1 545x1 DL 225x3 315x3 405x3 <-- add belt 495x3 600x1 45° Hypers w/SSB - 65x2x10 Super Set
Rev. Hypers – 270x2x10
Pulldown Abs – 88x2x10
My squats felt very strong tonight. This raw squat cycle has been beneficial to my flexibility and strength. I have done stretching and mobility work in the past and did not get the results that I have this training cycle. In the past I did high box, low box, and deadlifts raw, but I did not do raw competition style squats. The raw squatting has strengthened my hips and posterior chain. I will continue to do raw squats year round and not just limit them to raw competition prep.

JAN. 14 – DE BP

Rotator Cuff Work
Clay Lats – 70x3x15
DE BP w/80lbs of chain
185x2x3
205x2x3
225x2x3
5 Board Press
405x1x5
425x1x3
445x1x2
405x1x4
Grappler One Arm Shoulder Press
25x1x10
50x2x10
CSR – 4 plates x3x10
EZ Curl Bar Curls – 110x3x10

JAN. 12 – DE SQ/DL

Flexibility & Mobility Work
DE SQ
275x2x2
315x2x2
365x2x2
GHR w/blue band – 3×10
DB Obliques – 100x3x10
Pulldown Abs – 70x3x20
Tonight I was able to move down to a 14 inch box from a 16 inch box on DE squats. I have been consistent with my stretching and mobility work on squat/deadlift days and on my Saturday extra workouts. I believe that raw squats and box squats also helped improve my mobility and flexibility. I was able to squat onto a 14 inch box with just a bar on my back. It used to take 315lbs for me to get down to a 16 inch box.
I am a little over 2 weeks out from my raw competition. This raw training cycle is one of the best things I have done for my training in a long time. Prior to my last meet this past November, my hips were sore during warm-ups and raw DE squats were hard on my hips. Now my hip strength is much improved. I really think I am going to get good carry over to my equipped lifts.

JAN. 10 – ME BP

BP
45×5
95×5
135×3
185×3
225×3
275×1
315×1
365×1
385×1
405×1
315×5
JM Press w/doubled mini bands
135×5
185×4
225×5
Pulldowns – 160x3x10
Super Set
DB Rear Delt Raise – 30x3x10
DB Power Cleans – 30x3x10
Hammer Curls – 60x3x10
405lbs was not a PR, but it is the most I have benched raw in 20 years. This was also 19lbs more than I benched in my raw competition last September. I discovered while training tonight that my speed was not where it needs to be. I just finished a three week wave of RE benching and will be starting back DE benching Sunday. I also plan to start back on BodyQuick this weekend. BodyQuick really helps my speed and explosiveness. Sometimes I will just take it at meets. This stuff works so well that you can tell a difference in an hour or less. BodyQuick is safe and can be used in drug tested federations.
For more info on BodyQuick: http://www.bodyquicken.com/
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JAN. 07 – DE BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×5
225x2x8
Super Set
Pulldowns – 158x3x10
Clay Lats – 158x3x10
Super Set
DB Front Raise – 20x3x10
DB Laterals – 20x3x10
Overhead DB Tricep Ext – 50x3x10
I was feeling a little beat up today, so I took it easy. I have two weeks of training left before my next meet.